The data excluded fresh bread, however, and found that of the pre-packaged breads, sourdough had the highest average salt content at 0.96 grams per 100 grams, compared to the lowest, seeded bread at 0.86 grams per 100 grams.
Sprouted-Grain Bread
It tends to be lower in sodium, and it usually doesn't have added sugar. A 2021 review in Food Science & Nutrition suggests that sprouting grains increases available nutrition in them, including certain vitamins and minerals, and increases their antioxidant properties.
Salt is an integral part of a sourdough loaf. It acts on many levels all at once, but it's primary role as a flavour enhancer.
Some research has pointed out it could also be a crucial food to help promote healthy aging. A 2019 review in the journal Nutrients found that fermented grain-based products, like sourdough, have antioxidant, anti-hypertensive, anti-diabetic and FODMAP-reducing qualities.
Whole wheat bread
Unfortunately, sodium is finding its way into a lot of whole wheat bread brands in amounts that average 240 to 400 mg per slice. If your serving usually contains two slices, the sodium can add up quickly.
It's nutritious.
Sourdough contains a variety of vitamins and nutrients, making it super beneficial to your day-to-day health.
If you're worried maintaining lowered blood pressure might mean giving up bread, you will be thrilled to know that whole grain breads made out of whole wheat, whole rye or whole multigrain have shown to have a blood pressure lowering effect if eaten regularly.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet. According to the Dietary Guidelines for Americans, adults should eat about 3 ounces of whole grains a day, or the equivalent of three slices of whole-wheat bread.
Whole wheat or whole grain bread is your best bet due to the high amounts of fiber compared with other bread.
You can lower your sodium intake more by choosing unsalted butter and using low-sodium baking powder or low-sodium baking soda when making biscuits or muffins at home. You can find these at most health food stores, online, or in some grocery stores.
And is there a better option available? Although Sourdough bread can boast a low Glycemic Index, better digestibility and an increased nutritional profile, whole wheat has been known to have increased health benefits due to its higher fiber content and nutritional levels.
Tip. Toasting bread doesn't change its nutritional value, but it may decrease the glycemic index.
Replace deli meats with fresh-cooked turkey or chicken breast (90 mg sodium), fresh roasted beef or pork, and avoid ham, hot dogs and sausage products. Go for natural cheeses such as Swiss, cheddar or mozzarella (50-180 mg sodium) instead of processed cheese slices, and limit to 1 ounce.
Avocados are rich in potassium. Potassium helps level out your blood pressure by lowering sodium levels in your blood and easing tension in your blood vessel walls.
Yogurt by itself does not lower blood pressure or prevent hypertension. But a diet that includes nutrient-rich foods like low-fat yogurt instead of less healthy foods does combat high blood pressure. The Dietary Approaches to Stop Hypertension (DASH) plan calls for two to three servings of low-fat dairy per day.
Believe it or not, white bread can raise blood pressure readings because of all the excess salt it contains. Just a few slices of bread can contain nearly a quarter of your recommended salt intake - and you can easily eat this with breakfast and lunch!
Cheese is a great source of protein and calcium but is often high in saturated fat and salt. This means eating too much could lead to high cholesterol and high blood pressure, increasing your risk of cardiovascular disease (CVD).
Bananas. These are rich in potassium, a nutrient shown to help lower blood pressure, says Laffin. One medium banana provides about 375 milligrams of potassium, about 11 percent of the recommended daily intake for a man, and 16 percent for a woman.
How much sourdough bread is a healthy amount to consume in a day? It is currently recommended to consume 6 servings of grains per day. One sourdough slice of bread is equal to one serving.
Sourdough bread contains lactic acid, which can help reduce inflammation in the body. Chronic inflammation can lead to a variety of health problems, including heart disease, diabetes, and cancer. Adding sourdough bread to your diet can help reduce inflammation and promote overall health.
Sourdough bread's benefits range from reducing the risk of heart disorders to promoting nutrient absorption. It has a low glycemic index and is a good bread option for those watching their after-meal blood sugar spikes. However, overindulging in it may lead to gas and bloating due to its fermented nature.